What should I do if my muscle gain is stagnant? Five effective ways to break through the training platform. What is the platform period? The first thing to say is the platform period, which is a situation that many people who practice fitness or bodybuilding will encounter when they gain muscle, because it is determined by the natural adjustment mechanism of the body; This is also a protective mechanism and adaptability of our body. Even if the training methods, nutritional supplements, and work and rest rules are in line with your physical state, you will still encounter this platform period.
This is because when your muscles increase, your heart rate, cardiac hematopoietic function, metabolism and body temperature will change and adapt accordingly. At this time, the body will be forced to adjust and enter the protection period, so that the basic functions of the body can be improved and adapted to a certain extent; When the function of the body is adjusted, the platform period of our body will naturally break through.
After the same muscle strength training for 3-4 months, muscle growth will enter a platform period. Specifically speaking, the training period is mainly divided into four stages: preparation period, transition period, competition period and recovery period, and the training methods and contents are changed according to the goals and objectives of each period. In sports training, it is divided into technical training and physical training. Although in the initial stage of training, we can obviously feel that our physical quality and physical condition have been improved obviously, but over time we will fall into the pattern of repeated training.
Therefore, in order to overcome and break through the stagnation period, many coaches or athletes will begin to bear different degrees of load through different training movements and training intensities. Therefore, in a long-term training plan, to establish a "phased training method" to change the training content, the most important thing is to increase or decrease the training intensity and quantity.
Generally speaking, we often hear that changing the training action or category, action speed, interval time, group number system, load mode, equipment used (fixed or free), action configuration setting and weekly training frequency are all very effective methods. The most typical one-year training plan model, based on the maximum cycle, is divided into four periods: preparation period of basic muscle strength development, special muscle strength development (first transition period), peak period (competition period) and active recovery period (second transition period), and the muscle load is changed according to the purpose of each period.
Five ways to break through the training platform 1. Moderate rest.
After a long and intense training cycle, it is necessary to set a time to relax the pressure, which is also the most important "rest" in the three major scientific movements. Only by mastering the three elements of diet, training and rest can we make our muscles and muscle strength grow bigger. So, if you train very hard for a period of time and find no progress; It is better to use a week to reduce the intensity of training, increase the intake of calories, let the body release pressure and adjust the state, which will help break through the platform period of training.
2. Physical pressure load
For the body, the stress of training can automatically adjust the state of muscle strength and body hormones through adaptability, and finally achieve the most appropriate balance, because our body will not distinguish whether the source of stress is barbells, dumbbells or other ways, it will only judge how much pressure the body has suffered. If you feel that you are going through a plateau, try to think about the pressure outside of training first. For example, stress in life is a possible cause. These pressures from different places will also act on the body, superimposed with the training pressure, thus affecting the adaptability of the body. After that, take some time to sit down and relax completely. Are you tired of the amount of training now? If so, you need to adjust the training objectives and training plans, so that you can gradually complete the appropriate training in consideration of your actual physical condition.
Too much pressure and training is also one of the killers of muscle stagnation. 3. Reduce the surplus between groups
There are many people who don't know how much rest time to grab between groups. They all slide their mobile phones or chat between groups, which greatly reduces the effectiveness of training. If you have never calculated the rest time consciously, you have started to control the rest length between groups to 1 minute, and soon you will know how much time you wasted on rest before, and the pace of training will be greatly improved.
If you consciously control your rest interval during training, it is suggested to shorten the rest interval between groups by 10- 15 seconds, and pay attention to your physical reaction after training. If the shortened interval is still insufficient, add another 5- 10 second. It is suggested to implement the training mode of 1-2 weeks per month, which will be very effective for the breakthrough of platform period.
4 Change the training speed
Changing the pace and speed of training is also of great benefit to breaking through the platform period. Reducing the load properly can speed up the movement and is very helpful for the training of nervous system. This training method is most helpful for FitTimers, which aims at absolute strength (training of nervous system). It is suggested that this training method can last for 3-4 weeks, and then resume the regular training rhythm.
If you have never tried slow negative exercise, you can also use it to break through the platform period. In the last few movements, you can consciously use 3-5 seconds to complete negative movements, especially bench press and squat or their variants. This slow centripetal training can not only ensure more accurate posture, but also gain more muscle and strength. This training rhythm can be carried out for several weeks, to overcome muscle soreness and then return to normal.
5 Change the type of training
In addition to changing the training intensity and speed mentioned above, you can also completely change the training type to break through the platform period. It should be noted that "change" is not just a small adjustment, but a complete replacement training. For example, what you used to do was the separation training of strength types. You can try the training of kettle bells. If you are used to mechanical isolation training, you'd better try to use dumbbells for multi-joint training. In short, you need some unique intensive training to help you break through the platform period. Basically, it is recommended that you change the training type in about 4 months, record the growth of muscles and muscle strength during this period, and then make a new training plan according to your long-term goals.
Reference //muscleandstrength, bodybuilding
Editor//David